WARM UP

• 2:00 Row/Bike
• 2L Active sampson
• 2L Quad & reach
• 2L Lunge to knee grab
• 1L Inch worms
• 1L F. Groiners
• 1L R. Groiners

STRENGTH

A. 5 Rounds of:

• 6 deadlifts
• 12 Pull-ups
• (MMF) empty barbell bicep curls
• 30 seated plate Russian twists
• rest :90

B. 3 Rounds of:

• 8.8. Db F:L raises
• 8 bb hang high pulls
• 12 db skull crushers
• 12.12. Plank + shoulder tap
• rest :30

METCON

• 21.15.9.3. Deadlifts
• 21.15.9.3. Sit-ups
• 21.15.9.3. KBS
• 1:00 Row/Bike